Trying to lose weight but stuck? Delhi-based nutritionist reveals everyday food combinations that quietly block fat loss

Weight loss is often blamed on calories and willpower, but a Delhi-based nutritionist is urging people to look more closely at what foods they combine on their plates. In a recent Instagram post that has drawn wide attention, clinical nutritionist Lovneet Batra highlighted common food pairing mistakes that may spike blood sugar, disrupt hormones and slow fat loss, even when overall food choices seem healthy.

Sharing insights rooted in metabolic science, Batra explained how certain everyday combinations can work against the body’s natural fat-burning processes.

Fruit with starchy meals may spike blood sugar

One of the most overlooked mistakes, according to Batra, is pairing high-sugar fruits with high-starch meals. In her post, she noted that combining rapidly absorbed fructose and glucose from fruits with high-glycaemic carbohydrates can lead to sharp post-meal glucose overshoots.


This, she explained, triggers a stronger insulin response, which suppresses fat oxidation and encourages fat storage. For those trying to lose weight, repeated insulin spikes can quietly stall progress despite otherwise balanced meals.

High fat and high carb meals strain metabolism

Another pairing flagged by Batra is the classic high-fat and high-carb combination, common in many comfort foods. She pointed out that fats slow gastric emptying, while refined carbohydrates raise blood sugar quickly.

Together, they prolong glucose absorption and amplify insulin demand. According to her, such meals are linked to post-meal hyperinsulinemia, a known predictor of future weight gain and metabolic imbalance.

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A post shared by Lovneet Batra (@lovneetb)

Sugar and caffeine can drive cravings

The nutritionist also warned against consuming sugar and caffeine together, a pairing frequently seen in sweetened coffee, energy drinks and flavoured teas. As per her Instagram post, this combination significantly raises cortisol levels and reduces insulin sensitivity for several hours.

Elevated cortisol, she explained, is associated with increased appetite, stronger food reward-seeking behaviour and reduced fat oxidation, making it harder to control portions later in the day.

Liquid calories weaken satiety signals

Batra further cautioned against adding liquid calories such as sweetened juices or sugary beverages alongside meals. She noted that liquid sugars bypass chewing-related satiety mechanisms.

When consumed with solid food, they can lead to higher total calorie intake, poorer release of satiety hormones like GLP-1 and delayed feelings of fullness, increasing the likelihood of overeating.

Why food combinations matter for weight loss

Experts have long emphasised that weight loss is not only about what you eat, but how your body responds to it. Batra’s post underscores how repeated glucose spikes, insulin surges and hormonal stress can cumulatively hinder fat loss, even in people who believe they are eating sensibly.

Lovneet Batra is an award-winning clinical nutritionist and author based in Delhi. She is the founder of Nutrition by Lovneet and promotes a sustainable, no-deprivation approach to health. Educated at Michigan State University, she is also the author of the best-selling book 50 Desi Super Drinks, which focuses on traditional Indian nutrition.